There’s no denying that emergency service workers need to maintain a high level of fitness for the job. The physical demands they may encounter at a moment’s notice can be extreme, so what better way to improve that fitness than to train as a crew? Training with your first responder crew or partner not only improves your fitness, it helps to build camaraderie, and pushes people further than if they were training alone.

This 12-week program is designed for groups of 2 or 3 people, with sufficient rest times to allow for changing weights, adequate rest intervals, and to allow for spotting when necessary.

Some assumptions have been made:

• You already have an average to above-average level of fitness
• You have certain equipment available to you, i.e. barbells, cardio equipment, kettlebells, pull up bar, med balls, hoses, etc.
• You have an hour or so per shift to train (providing you’re not toned out)
• You have a good understanding of most movements and the level of intensity that you can perform while on duty

The program is geared around movements, lifts, and conditioning that are applicable to firefighters, police officers, and even paramedics. There is a blend of weightlifting, aerobic conditioning, agility, and endurance throughout this program. Alternative exercises and movements may be required at times, and are encouraged if needed. For example, if you have any physical limitations or don’t have certain pieces of equipment, you should look for things that are similar in nature. This program is not written in stone!

The most important part is to make the time to train. Build up gradually and safely in order to see the best results in a positive environment. Don’t try to keep up to your partner if they are stronger or fitter than yourself; that will come in time. Push each other, build up confidence in one another, and enjoy your progress toward better health and wellness.

This program can be repeated again and again if desired, but you should still push for improvements each time through. Finally, don’t skip over the deload weeks, as they serve to give your mind and body a break, in order to start fresh and push hard again in the upcoming cycle.

Week 1 – Monday

Notes:

• take 3-4 sets to get to your starting weight for squats
• control weight on essentric portion of bent over rows
• partner 1 goes through all the movements, then partner 2 begins as soon as partner 1 completes the battle ropes

Week 1 – Tuesday

Notes:

• move from 1 movement to the next without rest, increase weight as needed on power cleans and presses
• the faster you get the work done, the more rest you get
• maintain steady pace on rower per set

Week 1 – Wednesday

Notes:

• do as many rounds as possible in 5 min for each 5 min AMRAP, rest 3 min b/t each
• if working with a partner or 2, start on different AMRAP’s and transition

Week 1 – Thursday

Week 1 – Friday

Notes:

• superset the deadlifts and box jumps, add weight as needed
• choose a weight for FC’s that you can do 100′ without stopping, switch every 100′ with partner
• break up the pull ups and sit ups as necessary, work doesn’t need to be equal

Week 1 – Saturday

Notes:

• get partner to spot on bench press
• switch every 10 reps on wall balls, do 100 each
• switch every minute on sprints and planks

Week 1 – Sunday

The post Train as a Crew: 12 Weeks of First Responder Workouts appeared first on Breaking Muscle.

This doesn’t disregard the potential lethality of fire-related calls. In 2012, 22 firefighters were killed during fire-ground operations, which is 22 too many. But there’s something to the fact that firefighting seems more deadly during the not-so-dangerous times – such as off-duty and later in life – than on the actual job.

This is due to sub-optimal fitness levels and involves variables beyond the work, such as sleep and nutrition. Firefighters take on a lot of physiological stress in their careers and optimizing physical fitness is the most impactful proactive step in lowering these fatality numbers.

The Stress of Hyperthermia

Research has been striving to figure out the right answers for firefighter physical training and there is plenty of useful information at the click of a mouse. The topic of heat acclimation (also referred to as heat acclimatization) has recently been considered as an additional fitness strategy (or the icing on the cake, so to speak, as will be pointed out later).

Before we check out heat acclimation, let’s understand what happens when the body gets too hot. Heat stress, or hyperthermia, can occur at multiple levels and have varying symptoms. For that reason it’s not easy to detect unless you know what to look for. Symptoms can occur subtly and escalate to dangerous levels before the uneducated eye can notice.

A basic visual description of the symptoms of heat stress.

One of the first warning signs, and a factor that can incite more symptoms, is dehydration. Staying well hydrated is important when on duty, and it becomes even more important as we move on to understanding and training for heat acclimation.

Adapting to High Temperatures

Heat acclimation is the set of specific physiological adaptations your body makes in response to consistent exposure to heat. The result is the body can maintain its core temperature in hot environments while continuing normal functionality. The body can better tolerate any given physical intensity at a given temperature. Imagine being able to respond to a rescue call at a structure fire with better endurance, less fatigue, and a faster recovery time back at the station.

Research generally puts heat acclimation in two categories:

1. Short-term heat acclimation – lasting for up to a week of training
2. Long-term acclimation – lasting for more than a week

Most studies have found that while improvements are seen the first week, significant changes take at least two weeks.

There are several changes that occur when the body becomes heat acclimated. If you have any idea as to what happens as you become more aerobically conditioned, you may see some similarities.

The physiological adadaptations of heat acclimation.

When the body is heat acclimated, blood plasma levels increase, therefore increasing blood volume. Because of this increase in blood volume, the amount of blood pumped during each heartbeat is greater, which means your heart rate doesn’t have to be as high in order to keep up with the body’s metabolic demands.

Additionally, the aerobic and anaerobic energy producing machinery of the body becomes more efficient. Meaning, the body requires less oxygen and nutrients to generate the same amount of work.

“A person with a high aerobic fitness level can handle activity in the heat much better than someone who overweight and/or out of shape.” 

Finally, as if that wasn’t enough, the thermoregulatory centers of the brain become more sensitive to changes in the environment that could potentially alter the body’s performance. The body starts sweating at a lower environmental temperature, at an increased rate, and at more distributed skin surfaces for better heat evaporation. In addition, blood flow is altered to radiate and convect heat away.

The Importance of Fitness

All these adaptations sum up to a decreased perception of exertion during activity and less fatigue afterward. But don’t read this and think heat acclimation is all you need to be fit for the job.

A person with a high aerobic fitness level can handle activity in the heat much better than someone who is overweight and/or out of shape. A fit person is already partially acclimated. The reverse is also true. You can’t really train for heat acclimation and gain a significant benefit without training your aerobic conditioning.

Factors like obesity, low conditioning, and age contribute to the inability to handle activity in the heat. This brings us back to the obvious (but sometimes overlooked) point that physical fitness is huge in fortifying the life of a firefighter both on and off duty.

For those firefighters already optimally conditioned, training for heat acclimation becomes the icing on the cake. The body becomes more sensitive to environmental temperature and humidity changes, and it works more efficiently to allow for that training to pay off while battling the potential consequences of heat stress.

Training for the Job

The benefits of training for heat acclimation are backed by both research and anecdotal reports. What isn’t yet comprehensively understood, though, is the best training approach for certain situations. As we learn how to optimize training methods and programs for the firefighter’s demands, more advanced applications will emerge. 

For optimal results, short-term acclimation is far superior to long-term (which isn’t studied often for numerous reasons). Current research for short-term acclimation recommends at least an hour of mixed high-intensity training five times per week, preferably using firefighting-specific exercises and modes.

This could be a good approach for new recruits or those with a week or two break in their schedule. But for the firefighter who needs to be in constant peak shape for the next call, short-term acclimation training is still controversial. This protocol can induce too much physiological stress and demand too much time for the regular on-duty firefighter.

“[I]t should be every firefighter’s objective to chase optimum job-related fitness for the sake of the lives of themselves and others.”

So whether you’re able to use a short-term intense program like this or just train when able, it’s probably best to train in the heat or even in PPE (personal protective equipment) every time. As a principle strategy, this would maximize the benefits possible regardless of the program. Just remember to stay hydrated!

Optimum Fitness for Firefighting

Firefighting is a difficult occupation to train for. There are more factors and confounding variables to account for when designing a training program than with most jobs. Sleep is rarely consistent and of quality, nutrition can be hit or miss, and stress can build up from multiple-call days and off-duty life.

Additionally, ask any personal trainer or even strength and conditioning professional and he or she would have a differing opinion as to which fitness variable is priority and how you should go about training it.

The question of fitness isn’t new though, and it should be every firefighter’s objective to chase optimum job-related fitness for the sake of the lives of themselves and others. Any edge to be gained in training is crucial.

That’s why incorporating heat acclimation into your routine is important. Boosting job-specific fitness is the obvious answer to performing well on duty. When the job environment warms up, that fitness during heat of things becomes all the more necessary.

Check out these related articles:

• 3 Workouts for Firefighters – How to Handle Fitness On- and Off-Duty
• Look After Your Back – Preventative Measures for Firefighters
• The Best Exercises for Firefighters
• What’s New On Breaking Muscle

References:

1. Brooks, George A., Thomas D. Fahey, and Kenneth M. Baldwin, Exercise Physiology: Human Bioenergetics and Its Implications, ed. Emily Barrosse. 4th ed. (New York, McGraw-Hill, 2005).

2. Chalmers, Samuel, Adrian Esterman, Roger Eston, Jane K. Bowering, and Kevin Norton, Short-Term Heat Acclimation Training Improves Physical Performance: A Systematic Review, and Exploration of Physiological Adaptations and Application for Team Sports. Vol. 44, 2014.

3. U.S. Fire Administration. Firefighter Fatalities Statistics and Reports. Last modified December 31, 2014.

The post Are You Fit Enough to Fight Fire? Training for Heat Acclimation appeared first on Breaking Muscle.

Your graduation ceremony has not only marked the start of your career on the line, but the first day of an uphill battle we’ll call the life of an emergency responder. We all went through it – the preparation to get you to this point that can best be described as a physical “high.” While your career is set and a big check has been marked off of your life’s list, another checkmark will slowly be erased.

This check is what I call your Workout Why. Your Workout Why is the sole reason you put on your sneakers and walk into the gym three times a week. It’s the thing that gets you to set the alarm clock to 6:00am to get an hour workout in before your shift.

It is a slow removal at first, but as the months and years go on, the lifestyle of an emergency responder takes over and we lose the motivation to get better. We maintain for a little while, and then our motivation continues to deteriorate. You will start your career, be bombarded with a million things to learn, get complacent, and get hit with a dose of ERL (emergency responder lifestyle).

While you’ve prepared all throughout the academy to fight a four-alarm fire or chase bad guys all day long, the truth is there will be a lot downtime in-between the craziness. On top of that, your schedule will be erratic, sleep will be minimal, and lifestyle choices will be negative, subsequently affecting your days off. This is all while slowly losing your ever-elusive Workout Why.

This eventually happens to all lifters and gym athletes, not just emergency responders. Reality sets in with everyone. Most people realize that they’re not working out to look good on the beach or to be faster for their football games. You lose that clarity of purpose you had when you first signed up for a gym membership. You become a gym zombie, a creature of routine, going through all of the motions.

Most people will eventually stop going to the gym when life gets too crazy. That little voice in your head that says to hit the snooze button will become more and more persuasive. Some will continue going to the gym three times a week doing the same old routine in a zombified fashion. Few will find a deeper purpose for every workout they’re doing. These people will also be able to make clearer decisions the 164 hours per week they spend outside of the gym. They’ll be the ones pushing out the last couple of reps, as the zombie members stop two reps short, and the quitters get two more hours of sleep.

As first responders, that workout “high” I mentioned before was about having a clear goal in mind – the academy and a new profession that counted on you being in shape. If you are part of the few that held onto that goal, then I not only applaud you but also encourage you to motivate your brothers.

My Workout Why Challenge

Have you ever been around a little kid and they always ask you, “But why?” I want you to take the time and think about why working out is important to you. I’m not asking you to question why you’re going to the gym, but I’m asking you to question why you’re really going to the gym.

Here’s an example:

Question: Why did you start working out before the academy?

Answer: To get in shape to be a firefighter. (This was your Workout Why.)

Question: Why do you think it’s important to workout now, ten years later?

Answer: So I can be in good shape.

Question: But why?

Answer: So I can lose the twenty pounds I’ve gained since first starting my career as a firefighter.

Question: But why?

Answer: Because it’s important.

Question: But why?

Answer: So I can keep up with my two kids.

Question: But why?

Answer: Because my father died fifty pounds overweight when I was a teenager and I want to be there for my kids.

THIS is your new Workout Why.

Once you unlock the true Workout Why, you will feel a sense of workout rejuvenation. Every workout you do will have a deeper purpose and you will never take another one for granted. You will experience that same high that you felt when you were just finishing up the academy and continue on with a long career of being a first responder, parent, and workout fanatic.

Photos courtesy of Shutterstock.

The post Life After the Academy: Remember Why You Workout appeared first on Breaking Muscle.

Here are some tips on how to maintain good fitness and nutrition, on both your on- and off-duty days:

Workouts

On Duty: There are plenty of people in your department who will say, “I need to save my energy for the ripper we’re going to have later.”That’s totally understandable, but if you’re still waiting for the “ripper” on your off-days, then I’d rather see you do something while you’re at work so you get on some kind of routine.

Even if you only have twenty minutes to workout, do it. Try doing anything metabolic – Tabatas; barbell, dumbbell, or kettlebell complexes; or what we at Training for Warriors call a hurricane. If you have time to watch an episode of Duck Dynasty, you have time for a quick workout. Always aim to do something, preferably before a meal, to ensure your metabolism is revved up.

Off Duty: The toughest thing is the schedule. You may be tired after your shift from a lack of sleep or physically tired from the day before, but the longer you put off your workout, the less likely it is to occur. Do yourself a favor and get to the gym right after your shift is over.

There is no such thing as a Monday/Wednesday/Friday plan with this rotating schedule. Plan out your workout schedule for the month ahead. I’ve made this month easier for you by including three workouts below.

Nutrition

On Duty: If you’re on duty, there are temptations all around, from the snacks in the firehouse, to take-out menus everywhere you turn, to the shift cook who happens to use exclusively unhealthy ingredients. And then there’s the additional temptation to help yourself to seconds.

Pack your meals and you’ll have no excuses. Have a healthy go-to snack ready for when you’re feeling the munchies.You’ll save money and not have to deal with any of the above hurdles, so long as you stick with it. The only hurdle to going this route is the jokes you’ll hear from the guys.

Off Duty: Don’t stop with the planning and packing your healthy meals, keep it going!

Sample Workouts

Exercises labeled A/B are to be performed as a superset with no rest in between.

Workout – Day 1:

1. Vertical Jumps (5 x 4)

Jump as high as you can, using your arms. Land softly under control, and immediately explode into your next jump.

2A. Back Squats (4 x 6)

Use any object as added resistance on your back to perform these. Some examples of choices for added resistance are: partner, sandbag, fire hose, weighted vest, heavy ropes, etc.

2B. Feet Elevated Push-Ups (4 x 12)

Elevate your feet on any stable object about knee height. If you are advanced enough add resistance across your upper back (sandbag, weight plate, use a weighted vest, partner manual resistance, heavy ropes, etc.)

3A. Single-Leg Glute Bridge (4 x 12)

Bend one leg toward your hips, flex your ankle, so that your knee is slightly less than 90 degrees, and only your heal is in contact with the ground. Keeping the other leg off of the ground, squeeze your glutes, and lift your hips off the ground so that your knee, hip, and shoulder are in alignment.

3B. Pull-Ups (4 x 8)

Use an overhand grip with your hands just outside shoulder width. These can be done on a regular bar, stable ceiling parts, stable doorway parts, etc.

4A. Sprints (3 x 40 Yards)

If you are new to sprints, or have not sprinted in a while sprint at about 75-80 percent speed for at least your first week, and progressively increase the speed as you build yourself up. If you have a shorter area, just make sure the total is 30 yards.

4B. Forward Drags (3 x 20 yards)

Drag any heavy object forward (human dummy, partner, sandbag, fire hose, heavy ropes, etc.)

5A. Plank (Feet Elevated) (3 x 30 Seconds)

If you are advanced enough add resistance across your upper back (sandbag, weight plate, use a weighted vest, partner manual resistance, heavy ropes, etc.)

5B. Leg Lifts (3 x 15)

Start on your back with hands across your chest. Brace your abs. Keep your legs straight. Lower as close as you can to the ground without touching.)

Workout – Day 2:

1. Broad Jumps (5 x 4)

Jump as far forward as you can using your arms. Land softly under control, and immediately explode into your next jump.

2A. Walking Lunges (4 x 8) (8 Each leg)

If you are advanced enough do these with added resistance such as: partner, sandbag, fire hose, weighted vest, heavy ropes, etc.

2B. Standing Overhead Press (4 x 10)

Used any form of resistance that you can (partner, sandbag, fire hose, weighted vest, heavy ropes, etc.) Make sure these are done standing. Brace your abs, squeeze your glutes, and make sure you lock out overhead.

3A. Single-Leg Glute Bridge (4 x 12)

Bend one leg toward your hips, flex your ankle, so that your knee is slightly less than 90 degrees, and only your heal is in contact with the ground. Keeping the other leg off of the ground, squeeze your glutes, and lift your hips off the ground so that your knee, hip, and shoulder are in alignment.

3B. Bent-Over Row (4 x 10)

Use any form of resistance that you can (partner, sandbag, fire hose, weighted vest, heavy ropes, etc.). Bent forward so that you upper body is about parallel with the ground. Keep your spine in a neutral position and your head straight throughout the entire exercise.

4A. Stair Sprints (3 x 30 Yards)

If you are advanced enough do these with added resistance such as a weighted vest or all of your uniform on. If you have shorter flights of stairs just make sure the total is 30 yards.

4B. Backward Drags (3 x 20 yards)

Drag any heavy object backwards (human dummy, partner, sandbag, fire hose, heavy ropes, etc.)

5A. Plank (Feet Elevated) (3 x 30 Seconds)

If you are advanced enough add resistance across your upper back (sandbag, weight plate, use a weighted vest, partner manual resistance, heavy ropes, etc.)

5B. Leg Lifts (3 x 15)

Start on your back with hands across your chest. Brace your abs. Keep your legs straight. Lower as close as you can to the ground without touching.)

Workout – Day 3:

1. Object Jumps (5 x 4)

Jump over an object about knee height (partner on hands and knees, box, bench, fire hose, sandbags on top of each other, etc.) Just make sure the object is stable in case you hit it.

2A. Step-Ups (4 x 6) (6 Each Leg)

Use an object about knee height (bench, small table, chair (without wheels), etc.) Make sure the object is stable. If you are advanced enough do these with added resistance such as: partner, sandbag, fire hose, weighted vest, heavy ropes, etc. Step up and come to a balanced position without touching your opposite foot to the object, then return to the floor. The foot of the working leg does not come off of the object until all 6 reps. are complete. Do not alternate legs.

2B. Standing Object Curls (4 x 15)

Do these with added resistance such as: partner, sandbag, fire hose, weighted vest, heavy ropes, etc. Make sure these are done standing.

3A. Single-Leg Glute Bridge (4 x 12)

Bend one leg toward your hips, flex your ankle, so that your knee is slightly less than 90 degrees, and only your heal is in contact with the ground. Keeping the other leg off of the ground, squeeze your glutes, and lift your hips off the ground so that your knee, hip, and shoulder are in alignment.

3B. Standing Object Triceps Extensions (4 x 15)

Do these with added resistance such as: partner, sandbag, fire hose, weighted vest, heavy ropes, etc. Make sure these are done standing. Bring your arms overhead, then bend your elbows so that your elbows are pointed straight up toward the ceiling, and your upper arm is perpendicular to the ground. Finish with your arms extended.

4A. Object Carry (4 x 30 Yards)

Carry any heavy object (human dummy, partner, sandbag, fire hose, heavy ropes, etc.)

4B. Lateral Drags (3 x 20 yards)

Drag any heavy object sideways (human dummy, partner, sandbag, fire hose, heavy ropes, etc.)

5A. Plank (Feet Elevated) (3 x 30 Seconds)

If you are advanced enough add resistance across your upper back (sandbag, weight plate, use a weighted vest, partner manual resistance, heavy ropes, etc.)

5B. Leg Lifts (3 x 15)

Start on your back with hands across your chest. Brace your abs. Keep your legs straight. Lower as close as you can to the ground without touching.)

Photos courtesy of Shutterstock.

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